A glazed donut from Walmart contains approximately 190 calories. The exact calorie count can vary slightly depending on the size and ingredients in the specific donut. But most standard glazed donuts at Walmart and other stores contain around 190 calories per donut.
Calorie count breakdown
The majority of the calories in a glazed donut come from carbohydrates. A standard glazed donut contains about 24 grams of total carbohydrates, which provides around 96 calories.
Donuts also contain a small amount of fat, with around 7 grams per donut. Fat provides about 63 calories per donut.
The remaining calories are from a small amount of protein. Each donut contains about 2 grams of protein, equaling around 8 calories.
Serving size matters
As with any food, the exact calorie count can vary depending on the serving size. Here are some examples of calorie counts for different sizes of glazed donuts at Walmart:
|1 small glazed donut (around 1.5 oz)
|1 medium glazed donut (around 2 oz)
|1 large glazed donut (around 3.5 oz)
As you can see, the smaller donuts contain fewer calories, while large bakery-style glazed donuts contain significantly more calories.
Calories from fat and carbs
Below is a more detailed nutrient breakdown for a standard 2 ounce glazed donut from Walmart:
As you can see, the majority of calories come from carbohydrates, providing about 96 calories per donut. The carbohydrates are almost entirely from sugar, with 13 grams of sugar per donut.
Vitamins and minerals
Glazed donuts are not a significant source of vitamins and minerals, since they contain no fruit or whole grains. But here is the vitamin and mineral content in a 2 ounce glazed donut:
|Percent Daily Value
As you can see in the table, a glazed donut provides almost no micronutrients. The only exceptions are small amounts of iron (2% DV) and magnesium (2% DV). So donuts are essentially empty calories and added sugar.
Glazed vs cake donuts
Glazed donuts have a slightly different nutrition profile than cake donuts. Here is a comparison:
Cake donuts contain slightly more calories, fat, carbs, and sugar compared to glazed donuts. The difference in calories is minimal at around 10 calories more per cake donut.
Glazed donut ingredients
Here are the typical ingredients found in glazed donuts:
- Enriched bleached wheat flour – Provides carbohydrates and gluten.
- Sugar – Adds sweetness and carbohydrate calories.
- Palm and soybean oil – Contributes saturated and unsaturated fat.
- Water – Helps bind ingredients.
- Yeast – Helps dough rise.
- Eggs – Provides protein and fat.
- Nonfat milk – Adds a small amount of protein.
- Salt – Enhances flavor.
- Dough conditioners – Improve texture.
- Natural and artificial flavors – Enhance taste.
- Colored with food dye – Provides color.
- Topped with glaze – Made from sugar, corn syrup, and other ingredients to create a sweet coating.
As you can see, the main ingredients are refined flour, sugar, and oils. There are no whole grains or fiber. And besides eggs, there is minimal protein and nutrients.
Ways to make donuts healthier
There are a few simple ways to modify donuts to make them slightly healthier:
- Choose cake donuts over yeast donuts. Cake donuts tend to be lower in calories, fat, and sugar.
- Opt for donut holes rather than full-size donuts.
- Skip the sugary glaze and frosting.
- Custom order donuts made with whole wheat flour or oat flour.
- Ask for a reduced sugar glaze made with fruit juice instead of corn syrup.
- Add your own healthy toppings like fresh fruit or nuts instead of sprinkles and drizzle.
- Stick to one small or mini donut instead of multiple large donuts.
- Balance your donut with protein like Greek yogurt and fruit.
Keep in mind that donuts will always be a sweet treat. But these adjustments can help reduce calories, fat, sugar, and refined carbs to some degree.
Should you avoid donuts for weight loss?
Donuts are very high in refined carbs and sugar, so they do not support weight loss goals. Some tips:
- Skip donuts and other bakery items if you are trying to lose weight.
- Focus on high protein foods, fruits, vegetables, and whole grains instead.
- If you really crave something sweet, have a small serving of berries with plain Greek yogurt.
- Read labels and be aware of serve sizes – it’s very easy to overeat high calorie bakery items.
- Avoid buying boxes of donuts and keeping them in your home or workplace when dieting.
An occasional small, plain cake donut can be worked into a healthy diet for most people. But donuts should be an infrequent treat if you are trying to lose weight.
Healthier donut alternatives
If you want something resembling a donut for fewer calories, here are some ideas:
- Baked donut holes – Made with whole grain flour and less oil
- Duncan Hines donut-style muffin tops – 160 calories per serving
- Banana “donuts” – Sliced bananas fried in coconut oil with cinnamon
- Baked apple cider donut holes – Made with almond flour and applesauce
- Protein donuts – Made with protein powder, Greek yogurt, and almond flour
- Glazed lemon cake donut holes – A store-bought option with less sugar
There are also many donut pan kits that allow you to bake donut-like cakes and muffins at home using healthier ingredients.
The bottom line
A standard glazed donut from Walmart contains about 190 calories, with 7 grams of fat, 24 grams of carbs, and 13 grams of sugar. Donuts are considered empty calories and lack nutrients. But an occasional small donut can be incorporated into a healthy diet for most people. Just be mindful of portions and ingredients if you are limiting sugar or calories.